Health and Me

Protein-Maxxing: Do You Really Need More Protein? Stanford Experts Explain

Protein-Rich Foods for a Balanced Diet

Walk through a grocery store today and even chips and pastries come in "protein-boosted" versions. Nutrition experts at Stanford Medicine say this trend, often called "protein-maxxing," has outrun the science behind it.

The real picture is more nuanced. Some people do need more protein than official guidelines once suggested, but for most, the bigger problem lies elsewhere in the diet, not in a shortage of protein. Here's what the research actually shows.

<strong><h2>1. Your body does need protein</h2></strong>

Protein is one of three macronutrients, along with carbs and fat, and your body can't skip it. Dietary protein breaks down into amino acids, the building blocks used to make your own body's proteins. 

"Protein can take the form of your <a href="https://www.healthandme.com/fitness/think-creatine-only-boosts-performance-new-study-suggests-it-may-also-help-build-muscle-without-exercise-article-156252368" data-type="tilCustomLink" target="_blank">muscles</a>, your hair, your skin, everything has protein in it," said Jonathan Long, an associate professor of pathology at Stanford. Of the 20 amino acids your body needs, nine can only come from food.

<h2>2. The official recommendation just changed, and the old number was debated for decades</h2>

Until early 2026, the US RDA for protein was 0.8 grams per kilogram of body <a href="https://www.healthandme.com/health-wellness/are-you-losing-weight-or-muscle-mass-what-does-healthy-weight-loss-look-like-article-151231376" data-type="tilCustomLink" target="_blank">weight</a>, a figure that had stood for over 80 years, according to nutrition writer Shannon Keefe. 

New federal dietary guidelines released in January 2026 raised that to 1.2 to 1.6 grams per kilogram. For a 150-pound adult, that moves the daily target from about 55 grams, roughly an 8-ounce steak, up to 80-110 grams.

<strong>Also Read:</strong> <a href="https://www.healthandme.com/fitness/new-experimental-drug-may-preserve-muscle-mass-during-weight-loss-from-ozempic-article-156256140" data-type="tilCustomLink" target="_blank">New Experimental Drug May Preserve Muscle Mass During Weight Loss From Ozempic</a>

Whether this matters for you depends on who you are. Christopher Gardner, Stanford's director of <a href="https://www.healthandme.com/nutrition/pomegranate-compound-improves-heart-function-by-up-to-80-in-early-heart-failure-study-article-156250254" data-type="tilCustomLink" target="_blank">nutrition</a> studies, says the old RDA already covers most healthy adults. 

But other experts interviewed by Today's Dietitian, including sports dietitian Angie Asche, argue the 0.8g figure is too low for people trying to build muscle, adults over 65, and anyone on a weight-loss diet. The gap is partly because the original RDA was built on decades-old nitrogen-balance studies that may underestimate real needs, Keefe writes.

<h2>3. Protein matters most when you're cutting calories</h2>

Stanford Medicine notes protein becomes more important specifically when someone eats fewer calories, since a calorie deficit raises the risk of losing muscle along with fat. 

This is especially relevant now, given rising use of weight-loss medications. Outside a calorie deficit, piling on extra protein doesn't offer the same payoff.

<h2>4. Fiber is the real gap in most diets</h2>

While protein gets the spotlight, fiber doesn't. Gardner points out that antioxidants which lower inflammation and help prevent cancer "don't come in meat and cheese and protein bars," per Stanford Medicine. 

Only 5% of Americans meet recommended fiber intake, despite its role in gut and heart health. Beans, legumes and whole grains deliver both fiber and protein, but Americans eat less than 10 grams of legumes a day on average, Gardner says.

<h2>5. "Incomplete protein" is a myth</h2>

The old claim that plant proteins are 'incomplete' and must be paired with specific grains doesn't hold up, Gardner says. Plant proteins contain all 20 amino acids. Legumes run only slightly lower in one of them. Gardner co-authored a 2019 paper comparing amino acid profiles across animal and plant foods and found them nearly identical.

Other myths don't hold up either. There's no need to spread protein evenly across meals, says Stanford dietitian Marily Oppezzo, though older adults may need more per meal to trigger muscle growth. The post-workout 'anabolic window' is also longer than assumed, closer to 24 hours, so a protein shake right after the gym isn't essential.

More isn't automatically better. "I don't think a high-protein diet is necessarily bad, but what are you not eating?" Oppezzo asked. Chasing protein can crowd out the fiber, vitamins and antioxidants in vegetables, fruits, whole grains and nuts.

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Walk through a grocery store today and even chips and pastries come in "protein-boosted" versions. Nutrition experts at Stanford Medicine say this trend, often called "protein-maxxing," has outrun the science behind it.The real picture is more nuanced. Some people do need more protein than official guidelines once suggested, but for most, the bigger problem lies elsewhere in the diet, not in a shortage of protein. Here's what the research actually shows.1. Your body does need proteinProtein is one of three macronutrients, along with carbs and fat, and your body can't skip it. Dietary protein breaks down into amino acids, the building blocks used to make your own body's proteins. "Protein can take the form of your muscles, your hair, your skin, everything has protein in it," said Jonathan Long, an associate professor of pathology at Stanford. Of the 20 amino acids your body needs, nine can only come from food.2. The official recommendation just changed, and the old number was debated for decadesUntil early 2026, the US RDA for protein was 0.8 grams per kilogram of body weight, a figure that had stood for over 80 years, according to nutrition writer Shannon Keefe. New federal dietary guidelines released in January 2026 raised that to 1.2 to 1.6 grams per kilogram. For a 150-pound adult, that moves the daily target from about 55 grams, roughly an 8-ounce steak, up to 80-110 grams.Also Read: New Experimental Drug May Preserve Muscle Mass During Weight Loss From OzempicWhether this matters for you depends on who you are. Christopher Gardner, Stanford's director of nutrition studies, says the old RDA already covers most healthy adults. But other experts interviewed by Today's Dietitian, including sports dietitian Angie Asche, argue the 0.8g figure is too low for people trying to build muscle, adults over 65, and anyone on a weight-loss diet. The gap is partly because the original RDA was built on decades-old nitrogen-balance studies that may underestimate real needs, Keefe writes.3. Protein matters most when you're cutting caloriesStanford Medicine notes protein becomes more important specifically when someone eats fewer calories, since a calorie deficit raises the risk of losing muscle along with fat. This is especially relevant now, given rising use of weight-loss medications. Outside a calorie deficit, piling on extra protein doesn't offer the same payoff.4. Fiber is the real gap in most dietsWhile protein gets the spotlight, fiber doesn't. Gardner points out that antioxidants which lower inflammation and help prevent cancer "don't come in meat and cheese and protein bars," per Stanford Medicine. Only 5% of Americans meet recommended fiber intake, despite its role in gut and heart health. Beans, legumes and whole grains deliver both fiber and protein, but Americans eat less than 10 grams of legumes a day on average, Gardner says.5. "Incomplete protein" is a mythThe old claim that plant proteins are 'incomplete' and must be paired with specific grains doesn't hold up, Gardner says. Plant proteins contain all 20 amino acids. Legumes run only slightly lower in one of them. Gardner co-authored a 2019 paper comparing amino acid profiles across animal and plant foods and found them nearly identical.Other myths don't hold up either. There's no need to spread protein evenly across meals, says Stanford dietitian Marily Oppezzo, though older adults may need more per meal to trigger muscle growth. The post-workout 'anabolic window' is also longer than assumed, closer to 24 hours, so a protein shake right after the gym isn't essential.More isn't automatically better. "I don't think a high-protein diet is necessarily bad, but what are you not eating?" Oppezzo asked. Chasing protein can crowd out the fiber, vitamins and antioxidants in vegetables, fruits, whole grains and nuts.